Blog Articles

WOD – June 18

Date: June 17, 2011  Author: Paul Oddi Comments Off
june18-11

Cleans
3-3-3-3-3

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

WOD – June 17

Date: June 17, 2011  Author: Paul Oddi Comments Off
june17-11

Monday is the start of our summer Paleo Challenge. Be sure and get in for you benchmarks, weigh-ins and body composition testing.

AMRAP in 25 minutes:

Row 1000m
15 Pull-Ups
20 Shoulder Press – 95lbs/65lbs

 

WOD – June 16

Date: June 15, 2011  Author: Paul Oddi Comments Off
june16-11

25 Burpees

4 Rounds for time:

200m Run
25 KB Swings
20 Double Unders
25 Wall Balls – 20lbs/14lbs

WOD – Dec. 16

Date: December 15, 2010  Author: Paul Oddi Comments Off

 Row 4x500m

AMRAP in 20 minutes:

30 Kettle Bell Snatchs each Arm – 2 pood/1.5 pood
Run 400m
20 Pull-Ups

WOD – Dec. 15

Date: December 14, 2010  Author: Paul Oddi Comments Off

Run 10x50m

4 Rounds for time:

Row 1000m
25 Box Jumps

WOD – Dec. 2

Date: December 2, 2010  Author: Paul Oddi Comments Off

Back Squats
1-1-1-1-1

3 Rounds for time:
20 Box Jumps
30 Kettlebell Swings – 2 pood/1.5 pood
400m Run

WOD – Nov. 19

Date: November 18, 2010  Author: Paul Oddi Comments Off


Row 2000m for time

Rest 2-3 minutes

4 Rounds for time:

21 Ring Dips
15 Air Squats
9 Burpees

WOD – Nov. 18

Date: November 17, 2010  Author: Paul Oddi Comments Off


Run 10x50m

“Kelly”

5 Rounds for time:

Run 400 meters
30 box jump, 20 inch box
30 Wall ball shots, 20 pound ball

WOD – Oct. 28

Date: October 27, 2010  Author: Paul Oddi Comments Off

Front Squat
1-1-1-1-1-1-1

Rest 3-5 Minutes

“JT”

21-15-9

Handstand push-ups
Ring dips
Push-ups

WOD – Oct. 26

Date: October 26, 2010  Author: Paul Oddi Comments Off

Shoulder Press 5,5,5,5,5

Rest 3 Minutes.

AMRAP in 15 Minutes:

Run 400m
15  Sit-Ups
12 Med Ball Slams – 20lbs/14lbs